Shoulders and Abs
(Week 3, Focused Strength Split)Day Overview
This session targets all three deltoid heads and core muscles with high-volume pressing, lateral raises, and ab exercises. Emphasis on controlled movements and high reps to induce hypertrophy, with short rest periods to maintain intensity.
Exercises
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• Dumbbell Shoulder Press
Press dumbbells overhead while seated or standing to target the shoulder muscles.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Use a controlled tempo, pressing overhead with full range. Rest 60 seconds between sets.
Working Sets:
4
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• Dumbbell Side Lateral Raise
To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Focus on slow, controlled lifts to target the medial delts.
Working Sets:
3
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• Front Dumbbell Raises
Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs. Keep your arms straight and lift the dumbbells in front of you to shoulder height, keeping a slight bend in the elbows. Maintain a controlled motion, avoiding swinging or using momentum. Lower the dumbbells back to the starting position slowly. Keep your core engaged and avoid shrugging your shoulders during the movement.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Keep movement controlled and avoid swinging.
Working Sets:
3
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• Plank with Shoulder Taps
Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to prevent your hips from sagging or rotating. Keeping your hips stable, lift one hand off the ground and tap the opposite shoulder. Return that hand to the starting position and repeat on the other side. Maintain a steady, controlled movement throughout, focusing on core stability and minimizing torso rotation. Keep your neck neutral and gaze down at the floor.
Prescribed Sets:
Perform 3 sets of 30 seconds hold with a focus on core stability. Tap each shoulder alternately, maintaining a neutral spine.
Working Sets:
3